TABATA and Core Workout

Last updated: May 12, 2020, at 12:36 p.m. PT

Originally published: April 16, 2020, at 7:35 p.m. PT

Green people icons showing the workout of the day.

Try this WOD (workout of the day)! 

Before starting any exercises, remember to warm up, stretch, and drink plenty of water.


Work 20 - 25 seconds
Rest 10 seconds
Repeat each circuit 6 times. 

1a. Figure four bridge lifts (alternate sides every round)
1b. Two overhead jacks and knee pump (single leg high knee)

2a. Downward dog push ups
2b. Break dancer or side plank rotations

3a. Alternating forward lunge and 90 degree arms
3b. Star jumps or star step outs

4a. Arms up narrow squats
4b. Plank skiers (legs together jump side to side)

5a. Table top leg cross over (straighten one leg and cross it behind and over bent leg in table top)
5b. Skaters

6a. Lunge pulses (alt sides every round)
6b. Mountain climbers

7a. Sumo Squat + Wide leg Good Morning
7b. Burpees (or any challenging cardio)


Work 25 seconds
Rest 5 seconds
Repeat 3 times 

  • Dead bug
  • Double leg raises
  • Bicycles
  • High to low planks
  • Bird dog
  • Push through crunch
  • V sit kicks
Category: Strength & Cardio